# Deep Squat Mobility for Stiff Hips and Ankles

A progressive routine for hips, ankles, and adductors. Use support, elevate heels if needed, and build depth slowly.

- URL: https://forma-web.online/routines/deep-squat-mobility-builder/
- Duration: About 10 min
- Admin slug: deep-squat-mobility-builder

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Knee-to-Wall Ankle Rock

2 sets · 8 reps · 15s rest · both sides

Rock the knee toward a wall while the heel stays grounded. Keep the foot arch from collapsing.

#### Steps
- Face a wall with one foot in front.
- Keep the front heel planted.
- Drive the knee toward the wall.
- Keep the knee tracking over the middle toes.
- Rock back and repeat.

#### Cues
- Heel stays planted.
- Knee over toes.
- Arch stays active.

#### Common mistakes
- Letting the heel lift.
- Collapsing the foot inward.
- Forcing the knee into pain.

### 2. Adductor Rockback

2 sets · 8 reps · 15s rest · both sides

One leg out to the side, rock hips back until the inner thigh stretches. Keep the spine long.

#### Steps
- Start on hands and knees.
- Extend one leg out to the side.
- Keep the foot flat or heel grounded.
- Rock hips back until the inner thigh stretches.
- Return forward with control.

#### Cues
- Spine stays long.
- Rock hips back.
- Inner thigh stretch.

#### Common mistakes
- Rounding the back heavily.
- Twisting away from the extended leg.
- Forcing a painful groin stretch.

### 3. Supported Squat Descent

2 sets · 5 reps · 3s hold · 20s rest

Hold a door frame or counter and slowly lower into your best squat. Pause before standing back up.

#### Steps
- Hold a door frame or counter.
- Set feet in your squat stance.
- Lower slowly into your best comfortable squat.
- Pause without bouncing.
- Stand back up with control.

#### Cues
- Use support.
- Slow descent.
- Comfortable depth.

#### Common mistakes
- Dropping quickly into the bottom.
- Forcing depth before ready.
- Letting knees cave inward.

### 4. Deep Squat Hold

2 sets · 30s hold · 20s rest

Hold the lowest comfortable squat. Shift gently and breathe, keeping heels supported if they lift.

#### Steps
- Lower into your comfortable squat.
- Use support or elevate heels if needed.
- Keep the chest relaxed and tall.
- Shift gently side to side.
- Breathe slowly through the hold.

#### Cues
- Support if needed.
- Heels supported.
- Breathe low.

#### Common mistakes
- Forcing heels flat when the body is not ready.
- Collapsing into the lower back.
- Holding through hip or knee pain.

### 5. Cossack Squat

2 sets · 5 reps · 20s rest · both sides

Shift into one side with the other leg straight. Use a shallow range first and keep the working heel down.

#### Steps
- Stand with feet wide.
- Shift toward one side.
- Bend the working knee while the other leg stays straight.
- Keep the working heel down.
- Push back to center and switch sides.

#### Cues
- Stay shallow first.
- Heel stays down.
- Knee tracks toes.

#### Common mistakes
- Dropping too deep too soon.
- Letting the heel lift on the working side.
- Twisting the knee inward.